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Wednesday 140430

29
Apr

Wednesday 140430

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Clean Grip RDL x 3
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Seal Walk x 15′

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Clean Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead

Skill:

WOD:
With a Partner Perform 5 Rds Each For Time: (10 Rds Total)

  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Clean Grip RDL x 3
  • Hang Muscle Clean x 3
  • Hang Power Clean x 3
  • Push Press x 3
  • Push Jerk x 3
  • Seal Walk x 15′ (Focus on Keeping Hollow Body Position)

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Clean Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead

Skill:

Laura F’s & Courtney E’s B-Day WOD
With a Partner Perform 5 Rds Each For Time: (10 Rds Total)

  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Lateral Band Walks x 10
  • Banded Forward March x 10
  • Banded Backward March x 10
  • Banded Wrist Lateral Walk x 10
  • Banded Wrist Forward March x 10
  • Banded Wrist Backward March x 10

Strength:

A) For max Time:

  • L-Sit x Max Hold
  • (Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
  • Rest exactly 60 seconds
  • L-Sit x Max Hold
  • Rest exactly 60 seconds
  • 60 seconds of Toes to Bar

Skill:

WOD

For time:

  • 1000m Row
  • 20 Shoulder to Overhead 135/95
  • 30 Squat Cleans 135/95
  • 40 Burpees Over the Barbell (lateral jump over is ok, but must be two foot jump and two foot land)

Additional:
  • 10 Minutes Mobility

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